What exactly is phytic acid?
Also known as inositol hexakisphosphate (IP6), inositol polyphosphate, and phytate as a salt; phytic acid is the storing of phosphorus within certain grains. It can comprise up to around 7% of the dry weight of cereal grains, seed and other carbohydrates. Our bodies do not have the necessary enzymes in order to digest phytic, so there are numerous potential problems when ingesting it.
Where does it come from?
Essentially phytic acid is the way some grains store their phosphorus. One contributing reason as to why phytic acid has become such a concern is due to its presence within legumes and grains; it can be acquired by residual spraying from farmers who use pesticides.
How does it affect our health?
There are numerous ways in which an overload of phytic acid can affect our health. Below we take a closer look at the ways in which it could be impeding or improving health, dependent on different studies.
Iron absorption
Researchers discovered that it can inhibit the absorption of iron in the body. Since iron is a necessary nutrient to remain healthy, this is a crucial to health. The study, conducted in 2003 by Hurrell et al, examined how iron absorption changed if phytic acid was removed from a variety of grains.
What they discovered in this research was phenomenal! Effectively, the study uncovered that participants absorbed 1160% more iron from wheat without phytates! Yep! Honestly, you read that right. Iron absorption was about 12 times more effective when it derived from phytate free sources. As you know, carbs can already be the problem for people packing on the pounds, and yet you’d have to eat twelve pieces of bread to get the impact of just one piece of phytate free bread!
Dental cavities and caries
Phosphorus is present in every single cell of our bodies, but the majority of it is found in our bones and teeth. The upshot of this being that if our teeth are regularly exposed to fermentable carbohydrates and acidic food, they effectively begin to lose minerals. Knowing that teeth, and bones, are areas in which phylic acid like to reside, does not bode well for toothcare. Phytates being both acidic and of carb derivative mean that this substance can be damaging to oral health; specifically tooth health.
After we’ve eaten foods rich in fermentable carbohydrates; the residue left in the mouth gets broken down by oral bacteria, sneakily producing lactic acid as a waste product. This lowers the pH and increases the solubility of tooth enamel. When this starts to dissolve, it is called demineralisation. Our bodies are pretty clever, though, and when the sugar has left the mouth and the pH has risen again, the mouth absorbs mineral ions in a process called remineralisation. Tooth decay, which is also known as ‘dental caries’, occurs when the rate of demineralization exceeds remineralization and the enamel begins to weaken. Representing the onset of decay, caries and micro cavities can become cavities after exposure.
Malnutrition
Phytates have a strong affinity to multivalent metal ions, which basically means that it tends to bind to essential minerals such as calcium, zinc, and magnesium; as well as the aforementioned iron. Unfortunately its binding with these other essential nutrients lead to it forming an insoluble compound; poorly absorbed by your GI tract. When you consider that apart from the skin, the intestines are the biggest organ in your body, it kind of explains how phytic acid can cause malnutrition.
Are there any benefits?
Depleting supplies of essential minerals is not a great habit to foster in your body, so are there any positives to ingesting phytic acid?
Well, controversially, yes! There are several ways in which phytates can actually help an already ailing system. A 2009 study conducted by Schlemmer et al suggests that phytic acid can put its binding uses to a good purpose, and help improve several existing illnesses. In fact, possibly the benefits outweigh the potential dangers. These are listed below.
Diabetes
Phytic acid deriving from dietary intake reduces starch digestion and as a result the absorption of sugars from food; thus helping to regulate blood sugar levels. Since diabetics need to modulate their insulin production, small amounts of phytates consumed within a balanced diet can actually help to reduce spikes in insulin. This can help as part of a more comprehensive plan to beat diabetes.
Heart Disease
Because phytic acid affects the digestion of fats and the formation of cholesterol, it can have a massive impact on the contributing factors into heart disease. For example, lowering cholesterol intake is a key player in keeping your ticker tip-top, and keeping triglycerides at bay also helps encourage a healthy heart.
Kidney Stone Prevention
Again due to its excessively sticky and thus binding nature, phytic acid can help reduce the risk of developing kidney stones. This is because it binds to calcium deposits, encouraging them to pass through the system quickly, as opposed to hanging around and developing a kidney stone.
Removal of Poisonous Metals
Whilst phytic acid has a bad rap for binding with nutrients such as iron and other metals; conversely it can also attach itself to metals such as lead and other toxic minerals, and encourage them to depart rapidly.
Reducing Risk Of Cancers Such As Breast Cancer
Preliminary research indicates that phytic acid can help reduce the risks of certain types of cancer. It acts as an anti-neoplastic agent, which basically means that it can help to prevent tumours. Since cancer feeds on sugar, its abilities to remove sugars and regulate blood sugar levels mean that phytic acid has dual purposes in the reduction of cancers, and their development.
Should I include or exclude phytic acid?
As with most things in life, the answer to this question lies in moderation. If you follow a vegetarian or vegan diet, or don’t have access to a balanced diet, it might be worth having a look at some of the ways to reduce the intake of phytic acid in your diet below.
Soaking grains
Soaking foods such as beans, legumes and seeds in water for between 12 and 24 hours is a common strategy implemented to reduce phytic acid content. Many people suffering from the embarrassing and longlasting problem of tooth decay, for example, may wish to consider taking this additional step purely to try it out.
Excluding grains
Many modern diets such as the Paleo Diet suggest that consuming grains are responsible for modern illnesses and it is becoming popular to eliminate such items from the diet. So long as the grains are being replaced by some form of carb (such as sweet potato, yam, plantain etc.), then this can be a good way to reduce the phytic acid from the diet.
To conclude
As with any advice given within all of our articles, it is best to consult with a doctor in the case of any serious illness or side effects you may be experiencing, and this article was written as a guide to understanding more about this hotly controversial and contested ingredient within many foods.
Creating balance within your diet is the key to leading a balanced life in general.
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